Few things feel better than sleeping soundly through the whole night. The amount and quality of sleep you get are directly linked to the way you feel during the day, your mood, as well as your overall fitness. If you experience trouble sleeping, you might be unable to function to your full potential or find yourself falling behind in daily activities, such as household chores or work responsibilities. Sleep is an integral part of your well-being, and you need it to function properly.
However, getting a good night’s sleep on a regular basis might be quite challenging, especially in today’s fast-paced, stressful world. And while there’s no one-size-fits-all solution that will be successful right away, the effects of implementing a few simple changes should be worth all your effort.
Below, you will find a brief guide that provides all the necessary information you need to sleep better at night. Ranging from developing a healthy bedtime routine, eating the right foods, making sure that no unnecessary noises keep you awake, and learning how to be consistent – these tips will help you improve your sleep quality and change things for the better. Read on!
Reduce the Noise
As the United States and many other countries in the world become increasingly urban, the noise pollution due to air, vehicle, and pedestrian traffic and ubiquitous construction sites are standing in many people’s way to a night of restful sleep. Whether you live in Phoenix, Arizona, which is one of the most densely populated major cities in the U.S., or Dallas, Texas, where the Dallas/Fort Worth International Airport and major industrial neighborhoods contribute to high noise levels, you might use a way to keep things quiet at least at your own house.
Depending on how severe the problem is, you can resort to using some high-quality soundproofing material, which is incredibly useful when trying to eliminate noises coming from other rooms or neighboring apartments. Even if your walls seem to be quite thick, they’re likely made out of wood frames with drywall and plasterboard, which aren’t the best for keeping the noises out. That’s why if any sounds are bothering you when it’s time to sleep, try covering the walls with some soundproofing materials and enjoy the results.
Sometimes things like old garage doors might be the reason behind your poor sleep. Suppose you’re tucking yourself in at 10 p.m., but one of your family members gets home from work an hour later. By that time, you’re probably asleep, but the harrowing noise of the old garage doors might suddenly wake you up, and getting back to sleep isn’t always easy. Fixing or replacing everyday items, such as squeaky and loud doors, a humming dishwasher, or a buzzing refrigerator, might be a true game-changer for improving the quality of your sleep.
Develop a Healthy Bedtime Routine
Having a good bedtime routine that you can stick to every evening is an excellent way to ensure that you’re setting yourself up for a night of peaceful slumber. Every single thing that you do before tucking yourself into bed will significantly affect the quality of your sleep. For instance, if you choose to exercise or do some stretching before jumping into your pajamas instead of sitting mindlessly in front of the TV and letting the blue light disrupt your natural melatonin levels, you may fall asleep faster and stay this way for long.
Furthermore, if you tend to drink coffee or sometimes resort to energy drinks, you might consider cutting down on both these beverages. Overall, you shouldn’t consume things that contain caffeine at least four to six hours before bedtime because that’s how long it usually takes your body to metabolize half of it. You should also avoid overeating or consuming heavy meals at least two hours before bed. If your bedtime is 10 p.m. and you like to eat a big dinner at 8, it might be time to switch things up a little and start eating earlier or choose foods that can help you sleep.
Developing a consistent sleep schedule for each night, including the weekends, is key when trying to sleep well at night, and it’s arguably one of the best things you can do for your health. Try to choose the time you’re the most comfortable with to get to bed at night and wake up in the morning.
Think through your decision, as in order to succeed, you’ll need to stick to it every single night and day, not only on the weekdays. Being consistent when it comes to the time you fall asleep and wake up is a great way to regulate your body clock. Soon, you’ll be able to ditch your alarm as you’ll start waking up naturally, feeling well-rested and ready for every challenge.
Block Out Light
Sometimes it’s the noises that are keeping you awake. Other times, the reason behind your sleepless night might be the stray beams of light entering your room. Whether it’s the streetlights that turn on at dusk and stay down at night, the occasional light of the full moon, or the headlights of the cars that pass by your house, you should consider investing in a good thick set of blackout curtains.
Remove the sheer curtains that serve no purpose besides decoration and hang up real drapes. If you’re worried about the aesthetics, the good news is that these days blackout curtains come in all the colors imaginable, so you’ll definitely be able to find something to match the rest of your bedroom. High-quality curtains made of thick fabric will block out everything from the artificial light to the rays of morning sunshine, allowing you to fall into a deep slumber and stay asleep for longer.
If you find yourself struggling to fall asleep every night, it might be time to make some changes. There’s no reason to wait until you’re so sleep-deprived that your body starts taking the tool. Instead, act now.
While everyone is different, and what works for one person might not do the trick for others, there are still a few secrets to better sleep that everyone should try. Reducing the noise levels or blocking our light is an excellent way to ensure that nothing bothers you when you’re sleeping while developing a healthy bedtime routine and staying consistent with your newly formed habits is an act of kindness toward your body.
When implementing these tips, try to stay committed to your goal, and you’re likely to see positive results faster than you think. Good luck!